The flesh of these tubers is very smooth and baked Porto Rican sweet potatoes make a tasty buttery mash. , This article examines the evidence for and against eating soy. Incidentally, yams and sweet potatoes are different. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. Over 600 varieties of yams are known, and 95% of these are still grown in Africa. Harvard T.H. Nutrition, Benefits, and Downsides. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. They are now commonly found in the Caribbean and Latin America as well. Mineral Comparison. Peeling and cooking yams thoroughly will remove any harmful substances (19). They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige. The sweet potato is more commonly found in US supermarkets, so as you’d expect, it is used in a wider range of traditional Western dishes, both sweet and savory. Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin. However, certain varieties store better than others. used as a substitute for professional medical advice, Components in Japanese Sweet Potato Tubers. On the other hand, true yams are rarely found in Western supermarkets. It’s not uncommon to see mashed sweet potatoes, sweet potato fries, sweet potato pie, and roasted sweet potatoes on menus and tables across the continent. Depending on the type, the flesh can range from white to orange to even purple. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 … Surprisingly, sweet potatoes are only remotely related to potatoes. Our website services, content, and products are for informational purposes only. Sweet potatoes are much more common in large North American supermarkets than yams, translating to higher use in Western diets. The material appearing on LIVESTRONG.COM is for educational use only. So should you opt for white or sweet potatoes? Sweet potatoes are a great source of fiber, vitamins, and minerals. Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions. While sweet potatoes can safely be eaten raw, certain types of yams are only safe to eat when cooked. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. Fiber is abundant in both vegetables as well, with yams supplying 6 grams and sweet potatoes 4 grams. They also tend to have a good shelf life. Both sweet potatoes and yams have decent amounts of other micronutrients, such as B vitamins, which are vital for many bodily functions, including producing energy and creating DNA. In fact, one 3.5-ounce (100-gram) serving of sweet potato will supply you with almost all of your daily recommended amount of vitamin A, which is important for normal vision and the immune system (4). carrot has more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams and linoleic acid than sweet potato per 100 grams. Not to mention, they can weigh up to an impressive 132 pounds (60 kgs) (2). Sweet potatoes that are mistakenly labeled yams contain the nutrition data above for sweet potatoes. Potassium helps with energy production and muscle contraction, while copper plays a role in the synthesis of collagen, hemoglobin and melanin. Healthline Media does not provide medical advice, diagnosis, or treatment. Meanwhile, the health benefits of yams have not been extensively studied. It is most often baked, mashed or roasted. A 3.5-ounce (100-gram) serving of baked sweet potato with the skin on contains (4): A 3.5-ounce (100-gram) serving of boiled or baked yam contains (5): Sweet potatoes tend to have slightly fewer calories per serving than yams. Also, some studies suggest that certain types of sweet potatoes can help improve blood sugar regulation and reduce “bad” LDL cholesterol in people with type 2 diabetes (14, 15, 16). Cooking and preparation methods can cause a food’s GI to vary. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. If stored correctly in a cool, dry place, they can keep for up to 2–3 months. The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion. Packed with nutrition. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level (. Compare Yam to Potato by vitamins and minerals using the only readable nutrition comparison tool. Yam flour is available in the West from grocers specializing in African products. Sweet Potato vs. Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw. In the US, true yams can be tough to find. Nutrition comparison for carrots vs sweet potatoes. Chan School of Public Health. So much confusion surrounds the terms sweet potatoes and yams. Yams have a unique taste, too. There are distinct differences between a yam vs. a sweet potato. A writer since 1985, Jan Annigan is published in "Plant Physiology," "Proceedings of the National Academy of Sciences," "Journal of Biological Chemistry" and on various websites. Copyright © Copy infographic link Copy. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Despite its popularity, soy remains a controversial food. A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). advertisements are served by third party advertising companies. This article reviews…. any of the products or services that are advertised on the web site. Sweet potatoes are also rich in antioxidants, particularly carotenoids, which are thought to help protect against heart disease and decrease the risk of cancer (11, 12). It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Use of this web site constitutes acceptance of the LIVESTRONG.COM Both vegetables are good sources of vitamin C, vitamin B6, thiamine and pantothenic acid. Their leaves and shoots are also sometimes eaten as greens. According to the USDA, 1 cup of cubed sweet potato contains: Neither yams or sweet potatoes are a particularly rich source of protein, a nutrient necessary for muscle building and tissue repair. Different preparations will affect the glycemic index. Yams are sweeter than the sweet potato, grow much larger and are also nutritionally inferior. © 2005-2020 Healthline Media a Red Ventures Company. Their long shelf life allows them to be a steady food source during times of poor harvest (3). LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Yams versus sweet potatoes are botanically distinct, although the terms are often used interchangeably. Sweet potato nutrition includes high vitamin A content. Many times the names \"sweet potato\" and \"yam\" are used interchangeably in conversation, in cooking and even at the supermarket, but they are really two different vegetables. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Oriental sweet potato, referred to as Japanese yam, is a healthy addition to your diet due to the nutrition it offers, especially vitamins B, C and E and potassium. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest []. diagnosis or treatment. However your body requires some dietary fat to ensure a healthy intake of fat-soluble vitamins and to keep your cell membranes in good working order. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Read more: Sweet Potatoes and Weight Loss. Wild yam powder can be found in some health food and supplement stores under various names. Yams and sweet potatoes are tubers that come from flowering plants. Fiber, although not digestible, improves your gastrointestinal health and helps to control blood sugar levels, according to Harvard T.H. Mashed potatoes, for example, have a considerably higher GI than boiled. They are an extremely robust vegetable. However, animal proteins are considered to be the highest-quality protein sources. Here’s how these tubers compare — and why both deserve a place in your diet. But despite a somewhat similar appearance, there is a marked difference between yams and sweet potatoes. This can be very important in developing countries where vitamin A deficiency is common (10). Highly Nutritious. Compared to sweet potatoes, yams can grow very large. Sweet potato has more pantothenic acid and both sweet potatoes and carrots are high in potassium. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and snack on … Their scientific name is Dioscorea, and they originate in Africa and Asia. Nutrition comparison for sweet potatoes vs russet potato. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. It can also be puréed and used in soups and desserts. Although they are both root vegetables, they belong to two different plant families--the sweet potato is from the morning glory family while the yam is related to the lily. In Africa, they are most often boiled, roasted or fried. However, they are a staple food in other countries, particularly those in Africa. Compared to sweet potatoes, yams are less sweet and much more starchy and dry. Both names are used interchangeably and often mislabeled in supermarkets. Consider cooking or preparing the yams and sweet potatoes with olive oil, vegetable oil, or canola oil for a healthy intake of fats in your diet. Both sweet potatoes and carrots are high in dietary fiber and Vitamin A. For example, sweet potatoes have fairly high levels of oxalates. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Both yams and sweet potatoes offer plentiful carbohydrates — 42 grams for yams and 41 grams for sweet potatoes per 1 cup serving. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. They also contain a bit more vitamin C and more than triple the amount of beta-carotene, which converts to vitamin A in the body. Privacy Policy Pu-erh Tea: Benefits, Dosage, Side Effects, and More. If you prefer a sweeter, fluffier and moister texture, opt for sweet potatoes. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). Sweet potatoes offer more nutrition than yams, but both are nutrient-dense. They can be prepared by boiling, steaming, roasting or frying. Carbohydrates provide your body with sugars, its preferred fuel source, making both yams and sweet potatoes good sources of energy. African slaves who came to the US called the local sweet potato “nyami,” which translates to “yam” in English. It should not be One study in 22 postmenopausal women found that a high intake of yams over 30 days improved hormone levels, reduced LDL cholesterol and increased antioxidant levels (17). According to the National Academies of Sciences, the recommended daily allowance for vitamin A for women is 700 micrograms and 900 micrograms for men. Their long shelf life allows them to be sold year-round. So why all the confusion? One cup (136 grams) of baked … They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. This article explains the key differences between sweet potatoes and yams. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. An average-sized boiled white potato has a GI of 50, while an average-sized yam ranks at 37. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. Yet, they are completely different vegetables. But if it’s calories you’re counting, sweet potatoes might be the way to go—they have more than 20 percent fewer calories than yams. ", USDA FoodData Central: "Sweet Potato, Frozen, Cooked, Baked, Without Salt", USDA FoodData Central: "Yam, Cooked, Boiled, Drained, or Baked, With Salt", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. One cup (200 … The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Valerie on September 07, 2012: . A 1 cup serving of sweet potato supplies 1840 micrograms of this vitamin while the same amount of yams only supplies 8 micrograms. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. It can be used to make a dough that is served as a side with stews or casseroles. Chan School of Public Health: "Fiber", National Academies of Sciences: "Vitamins and Minerals", Harvard Health Publishing: "Listing of Vitamins", University of California: "Sweet Potato or Yam? In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). As a staple on the Thanksgiving table, it’s most often served as a sweet potato casserole with marshmallows or sugar or made into a sweet potato pie. Potato: The Nutritional Facts According to the USDA , one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. and GI is measured on a scale of 0–100. Yams are rich in vitamins, minerals, and fiber. It is commonly used to make sweet potato fries, an alternative to baked or mashed potatoes. While both are underground tuber vegetables, they are actually very different. Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. They tend to be fluffy and moist and are commonly found in the US. In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Infographic. In contrast, the same 100-gram serving of sweet potatoes will give you more than three times the content of Vitamin A needed in your daily diet, with 330 mg of potassium. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Golden-Skinned, Pale-Fleshed Sweet Potatoes. ", Harvard T.H. Yams have a starchier, drier texture but might be harder to find. One serving of sweet potato provides more than 100 percent of your daily vitamin A, while yams provide only 1 percent.